October 30 - Upper Body

(A)
Bench Press
135x6 (Fat Gripz)
165x5 (Fat Gripz)
175x4 (Fat Gripz)
195x3 (Fat Gripz)
215x3
225x3
230x3
245x3
250x2

Inverted Row
4x10
Superset w/DB Nuetral-Grip Incline Bench
50x10
60x10
60x10

DB Bicep Curl
40x10
35x10
35x8
30x10

Superset w/Barbell Skull Crusher (Fat Gripz)
45x15
55x15
60x12

Burn, burn, burn...

October 28 - Track

Suck, suck, suck.

That's all I did tonight... just sucking wind for 30 minutes trying to figure out exactly why I decided to go back to the track.

100mx2x5

We did 100s at full speed, 50m of jogging in between each. 3 minutes rest after the first set of 5-100m. I'm trying to figure out if that could've been any more painful to my lungs.

October 26 - Lower Body

(A,D,M)
Box Squat
185x3
225x3
245x3
255x3
260x3
265x3
270x3
275x3

Speed Deadlift
185x10x2

DB Lunge
60x6/side
50x8/side
50x8/side

Reverse Crunch
3x12
Superset w/Plank
3x30sec

October 24 - Upper Body

(A)
DB Push Press
60x4x6
Superset w/Close Grip Chin Up
+25x3x6

Push Up
3x12
Superset w/DB One-Arm Row
60x3x7

DB External Rotation
10x3x12
Superset w/Side Bridge
3x30/side

October 23 - Lower Body

(A,D)
Front Squat
135x6
Reverse Lunge
135x3x6/side

Rack Pull
225x6
315x6
365x6

Bulgarian Split Squat
60x3x5/side

Reverse Crunch
3x12
Superset w/Pull Through
70x3x10

October 22 - Tech Practice

2 sets of 12-15 reps w/no rest.

Hip Thrusters (BW)
Reverse Lunge w/Front Squat Grip (45)
Push Up (BW)
Inverted Row (BW)
X-Band Walk (1in. Band)
Side Bridge (30s/side)
Skullcrusher (65)
Bicep Curl (35-25)
DB Thrusters (20)
Chin Up (Band Assisted)

10/21 Boundless something

Bench press
95x4
115x4
135x3
125x4
125x3

DB incline bench press
30x9
35x9x2

Prone Trap raise
10x10x3
Superset with side-lying external rotation
10x10x3

Side plank 3 x 30 seconds per side
Superset with Band assisted pull-ups 6x3

About 4+ mile run, about 35 minutes to CUA

About 1+ mile run from train station

October 21 - Upper Body

(A,M)
Bench Press
135x4 (BWx4)
185x4 (45x4)
225x4 (55x4)
225x4 (45x6)

Neutral Grip DB Incline Bench
60x3x9 (15x3x9)

Superset w/Medium Grip Overhand Inverted Row
BWx4x9 (BWx4x9)

DB External Rotation
10x3x12 (5)

Superset w/Prone Trap Raise
10x3x12 (2.5)

Side Bridge
3x30s/side

10/19

Box Squat
95x4
115x4
135x4
140x4

Speed Deadlift
135x8x2

Walking DB Lunge
30x3x8/side

Reverse Crunch
3x12
Superset w/plank
3x60s

October 19 - Lower Body

(A,D)
Box Squat
135x4
185x4
225x4
245x4

Speed Deadlift
205x8x2

Walking DB Lunge
50x3x8/side

Reverse Crunch
3x12
Superset w/Bridge
3x30s

October 18 - Upper Body

Close-grip Chin-Up
BWx6
+20x6
+25x6
+20x7

Superset w/One Arm DB Push Press
50x4x6/side

Push Up
3x10

Superset w/Single-Arm DB Row
60x8
65x8
70x8

Racquetball for an hour...

October 16 - Lower Body

(A)
Front Squat
45x6
115x6
135x6
165x6
175x6
185x6

Rack Pulls
185x6
225x6
275x6
315x6
365x5

DB Bulgarian Split Squat
50x6/side
55x6/side
60x6/side

Pull-Through
57.7x10
60x10
62.5x10

Superset w/Reverse Crunch
3x12

Ropes Gone Wild
10 sets of 20sec on/60sec rest.

10/18 Fartlek

run 5+ miles, 45 minutes 3 x (100 hard, 100 easy, 200 hard, 100 easy, 300 hard, 300 easy)

slight left hamstring pain, felt best stretched out at higher speeds, some pain in right side near below psoas toward inner thigh.

10/13-10/17: Maximum something

10/17
bowling 115, 160
about 4 mile run in the rain, about 33:36 minutes

10/16
Front Squat
95x5
115x5
125x5x4

Rack pull from knee caps
115x4
125x4
135x4
145x4x3

DB Bulgarian split squat
35x3x6 (each side)

Pull-through with band 3x10
superset with 3x12 reverse crunch

10/15
Bench Press
95x4
115x4
135x4x3

Low Incline Neutral-Grip DB Bench
30x3x10
Superset w/Overhand Grip Inverted Row
BWx4x10

Side-Lying External Rotation
10x3x12
Superset w/Prone Trap Raise
10x3x12

Side Bridge
3x30sec/side


10/13
about 4 miles, about 34 minutes run
full Cressey warm-up

Box Squat
95?x4x5

Dynamic Effort Deadlift
?x8x2

Walking Lunge
30x4x8

Reverse Crunch
3x12

Superset w/Prone Bridge (planks)
3x30s

October 15 - Upper Body

(A,M,D)
Bench Press
135x4 (45x4)
185x4 (55x4)
225x4 (55x4)
230x4 (55x4)
235x3 (55x4)

Low Incline Neutral-Grip DB Bench
60x3x10 (15x3x10)
Superset w/Overhand Grip Inverted Row
BWx4x10 (same)

Side-Lying External Rotation
10x3x12 (2.5x3x12)
Superset w/Prone Trap Raise
10x3x12 (2.5x3x12)

Side Bridge
3x30sec/side (Same)

October 14 - Lower Body

(A,M,D)

This was the first time we did the full warm-up from Cressey's Maximum Performance. Some of the stuff was painful, but I think in the long term this will be helpful.

Box Squat
95x4 (45x4)
135x4 (55x4)
185x4 (65x4)
225x4 (70x4)
245x3 (75x4)

Dynamic Effort Deadlift
185x8x2 (45x8x2)

Walking Lunge (1 set I used the Fat Gripz)
45x4x8 (15x4x8)

Reverse Crunch
3x12 (Same)

Superset w/Prone Bridge (planks)
3x30s (Same)

October 9 - Full Body

(A,M)
Front Squat
135x5x3 (45x5x3)
Superset w/Push-Up
BWx3x12 (Incline Push-Up 3x12)

1-arm Bent-over Row
45x2x8 using Fat Gripz (15x2x8)
Superset w/Walking DB Lunge
45x2x8 (10x2x8)

DB Hammer Curl
35x2x12 using Fat Gripz (10x2x12)
Superset w/DB Rear Raise
15x2x12 (2.5x2x12)

10/10 Ham Fest 5k

10 minute warm-up

17:11 5k

10 to 15 minute cool down

10/7 Arms de-load is like a regular load

DB Bench Press
30x2x8
Superset w/ band assisted pull-ups 2x6

Overhead press 45x2x8
Superset w/ Inverted row 2x8

Skull-crusher
45x4
35 x 6
Superset w/ DB lateral raise
10x2x10

Plank 2 x 60 seconds

October 7 - Upper Body

(A,M,D)

DB Bench Press
60x2x8 (15x2x8)
Superset w/Pull Ups
WGxBWx6 (2x6)
CUxBWx6

Overhead Press
95x2x8 (10x2x8)
Superset w/Inverted Row
2x8 (2x8)

Skullcrusher
65x10 (15x10)
70x10 (20x10)
Superset w/DB Lateral Raise
15x2x10 (5x2x10)

Plank
2x60sec. (2x60)

October 6 - Lower Body (DeLoad)

(A,M,D,J)

Deadlift
135x6x2 (55x6x2)

Reverse Lunge w/Front Squat Grip
95x1x8 (45x8)

Hip Thrusters
1x15 (15)
Superset w/Good Morning
95x1x8 (25x8)

Ab Roller
1x12 (10)
Superset w/Back Extension
1x12 (12)

I now pronounce you in De-load week 10/6

I've continued to work out about twice a week, bike shorter distances almost every day and play Ultimate two or more times per week, but I've failed to blog about it. Recently I benched 145, deadlifted 175 and squatted 145. I think I need a race to check on my progress or I need a week like this one to rest a little bit.

I don't think "deload" is actually a word, but that's the week we are in.

Deadlift 6 x 2 at 75 lbs.
reverse lunge with front squat grip 65 lbs. x 8 each leg
Hip Thrusters x 15
back extension x 12
Ab wheel roll-out x 12

October 5 - Direct Arm Work (Guilty as Charged!)

(A)
DB Hammer Curl
30x12/side
30x10/side
35x8/side

Superset w/Close Grip Bench Press
135x12
155x12
185x8

Skullcrushers
65x12
85x12
85x10

Superset w/Chin Up
BWx10
BWx8
BWx8

DB Lateral Raise
15x10
20x8
10x15
15x12
20x6

October 2 - Full Body

(A, J, M)

Squat
185x5 (45x5)
205x5 (45x5)
225x5 (55x5)
245x5 (75x5)

Superset w/Dips
BWx3x10 (BWx3x10 Push-Ups)

Single-Arm DB Row
60x3x15 (10x3x10)

Superset w/Overhead Squats
45x3x6 (DB Walking Lunge 15sx3x6)

Supine No-Money w/Band
3x5/5sec hold (3x5)

Superset w/Barbell Shrug
135x3x12 (DB Chop 15x3x4/side)

September 30 - Upper Body

(D,A)

Bench Press
185x4
225x3
225x3
225x3

Superset w/Neutral Grip Pull Up
+25x5x4

Overhead Press
95x8
135x3/115x4
115x7

Superset w/Inverted Row, Feet Elevated
BWx3x8

Band Resisted Ab Rollout
3x8

Superset w/Side-Lying DB Extension
15x3x10

Pushups (to failure)
~40

I need to start doing a longer warm-up before we lift. I think we've been pushed to lift faster since I've been getting home a little later than desired. I shouldn't let that get in the way of properly warming up for a lift...